How to Crack Lower Back: 7 Techniques to Try at Home

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If your back is feeling tight or uncomfortable, you might just need to crack it in order to feel “normal” again.

When it comes to learning how to crack your lower back, there are a few techniques you need to know so you can be sure you’re doing it in a safe manner.

Read on for a list of seven techniques to crack your back that you can try at home for instant relief.

1. Use the Back of Your Chair to Stretch

If you want to know how to crack your lower back using a chair, start by sitting in one with a solid back so that your shoulder blades are over the top. Then, interlace your fingers behind your head, or you can extend your arms over your head.

Slowly lean back and relax, then keep leaning backward over the top edge of your chair. Eventually, you should feel (and hear) your lower back gently crack. Try this method at varying heights until you find the position that works for you.

2. How to Crack Your Lower Back with a Twist

Another safe, easy way to crack your back is to gently twist your body. Start off by sitting in a chair, then reach your right arm across your body as you hold the left side of the chair. Keep your right hand on the seat of the chair or have it sit on your left leg.

Gently lift your left arm behind you as you hook it over the back of your chair, and slowly twist your upper body toward the left as far as you can. Make sure your legs, feet, and hips are facing forward and then repeat using the opposite side. The twisting motion should begin at the base of your spine and you’ll feel the stretch in your lower and middle back area.

3. Try a Gentle Back Extension

This simple method is recommended by some of the best chiropractors since it’s easy and gentle on your back. First, make a fist with one hand while standing up, and wrap the opposite hand around it while placing it at the base of your spine.

Gently and slowly push up on your spine as your hands stay at an upward angle. Then, lean back and use the pressure of your hands to slowly crack your lower back. You can move your hands slowly up the spine as you stretch the muscles and crack your back at different levels.

4. Perform an Upward Stretch

Sometimes, simple stretching is all you need to crack your lower back. Start by standing upright and interlace your fingers behind your head.

Begin stretching as you slowly lengthen your spine upwards and arch your body backward. As you do this, press your head into your hands and create resistance. Stay in this position for around to 10 to 20 seconds as you slowly breathe in and out, repeating as necessary.

5. Try the Seated Twist

This is one of the most common methods to help you stretch and crack your back. Start by sitting on the floor with your left leg extended out in front of you, and your right light bent with the knee up.

Cross your right leg over your left leg as you plant your right foot outside of the left knee, keeping your spine straight and lengthened. Put your right hand on the ground behind your hips, then place your left elbow outside of your right knee as you turn to look over your right shoulder. Gently press your arm and knee into each other as you intensify the level of stretching, and you should feel your lower back gently crack.

6. Use a Foam Roller

Foam rollers are a popular way to stretch your body and get lower back relief. Lay on your back with your knees bent as you place a foam roller under your shoulders. Interlace your fingers or extend them beside your body, and use your heels to roll your body up and down over the foam roller.

As you press into the foam roller, gently roll it all the way up to your neck or down your lower back. Arch your spine slightly to stretch it out. You can repeat this by rolling 10 times in each direction to get the best results.

7. Stretch Your Shoulder Blades

This exercise focuses more on your upper back, but it should help provide total relief from the upper to the lower lumbar area. Start by lying on your back with your knees bent as you extend your arms directly up above you.

Cross your arms over your chest as you reach around yourself, taking hold of the opposite shoulder blades. Slowly sit up and then move back down to the floor, repeating several times as you feel your upper back stretching. 

Back Pain Relief Made Easy

Once you know how to crack your lower back, you can easily get relief from annoying back pain at home. Try one or all of these simple techniques until you find the one that works best for you.

Whether you prefer to stretch sitting in a chair or lying on the floor, these simple methods make it a breeze to crack your back safely. If you find that you still can’t get relief, consider visiting a chiropractor who can help you get the treatment you need.

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